Modern Metabolic Health with Dr. Lindsay Ogle, MD
Join Dr. Lindsay Ogle, a board certified family medicine and obesity medicine physician, as she explores evidence-based strategies and practical tips to prevent and treat weight and metabolic conditions. Dr. Ogle provides insights on managing diabetes, PCOS, metabolic syndrome, obesity and related conditions through lifestyle optimization, safe medications and personalized care.
Modern Metabolic Health with Dr. Lindsay Ogle, MD
How To Feel Full
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Hunger is not a character flaw. It’s biology, and your body has multiple systems that decide when you feel full and when you keep thinking about food. We walk through a clear, practical framework for satiety that you can use immediately, whether your goal is weight loss, weight maintenance, or better metabolic health.
First, we talk about stomach stretch and why physical volume matters. When your stomach expands, stretch receptors send signals to your brain that it’s time to stop eating. That’s why high-volume, low-calorie foods like non-starchy vegetables can support portion control. We also connect this idea to real obesity medicine tools, including sleeve gastrectomy and the role of ghrelin, plus options like Plenity and even simple pre-meal fiber strategies that can help you feel full sooner.
Next, we dig into the protein leverage hypothesis: the idea that your body keeps you hungry until it gets enough protein for muscle, organ function, and hormone building blocks. If you’ve ever lived on carb-heavy snacks and felt hungrier than usual, this may explain it. We share an easy protein target to consider for meals and then zoom out to the bigger picture: nutrient density. If your body is missing key nutrients, it can turn up hunger to push you to keep searching for what you need, which is why whole, minimally processed foods can make appetite feel calmer and more predictable.
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Welcome And Medical Disclaimer
Dr. Lindsay OgleWelcome to the Modern Metabolic Health Podcast with your host, Dr. Lindsay Ogle, Board Certified Family Medicine and Obesity Medicine Physician. Here we learn how we can treat and prevent modern metabolic conditions such as diabetes, PCOS, fatty liver disease, metabolic syndrome, sleep apnea, and more. We focus on optimizing lifestyle while utilizing safe and effective medical treatments. Please remember that while I am a physician, I am not your physician. Everything discussed here is provided as general medical knowledge and not direct medical advice. Please talk to your doctor about what is best for you.
The Big Question About Fullness
Dr. Lindsay OgleHow does our body know when we are full? How does it know when we've had enough to eat? There are several factors that are at play here. And today I'm going to talk about three of them. Who am I? My name is Dr. Lindsay Ogle, and I'm a board certified family medicine and obesity medicine physician. And I talk about this all the time with my patients in my telehealth clinic, Missouri Metabolic Health. I also talk about this on Instagram and TikTok, or you can follow me at Dr. Lindsay Ogle. The links will be below, as well as my weekly videos here with you. So subscribe so you don't miss any of those. It seems simple. We're hungry or we're full. But a lot goes on in between and behind the scenes. While I'm not gonna get into the nitty-gritty details, I'm going to talk about three major overarching concepts.
Stomach Stretch And Volume Eating
Dr. Lindsay OgleThe first is when our stomach feels physically full. Now our stomach is a muscular organ and it can stretch. And once it's stretching, there are receptors that are telling our brain that it is getting full to the point where it's needing to stretch and become larger. And when that happens, those signals tell our brain, okay, it's time we can stop eating. And that's important and helpful to know because if we are able to eat food that takes up a lot of space, then that can help us with portion control and can help us reduce the calories that we are taking in at one time. So a great example of this is vegetables. Many vegetables are what we call volumous and they they take up that space, but they don't have a lot of calories in them. So think about a big salad or a cucumber or a tomato. They are substantial in size but don't have a lot of calories in them. So when we eat that big salad, our stomach is stretched and we feel full once we've ate it, once we've eaten it. Now I'll tie back in in one of the next points about why many people don't feel full for an extended period of time after a salad, but most people are going to, if they have a pretty big salad, they're gonna stop after that because there's not much space, if any, left in their stomach once they finish that salad. A couple of our treatments for obesity medicine are related to that concept. Initially, I think we all think about bariatric surgery with the gastric sleeve, it is a great example where the stomach is cut in size into a smaller portion. So instead of kind of being like a balloon shape, it's more like a banana shape. And that lessens the amount of food that the stomach can hold at a time and can help with the portion control long term. Caveat is that we now know that one of the major hunger hormones in our body comes from that portion of the stomach that's removed. Um, it's called ghrelin, and so that also plays a major role in why the sleeve, gastric sleeve or sleeve gastrectomy is so powerful at helping with weight loss. It's not just the volume, it is also the control or the decrease in ghrelin. But the volume does play a role. This is also why the medical device plinity is effective at helping with weight maintenance. Plenity is not the most popular treatment option, but it is available. And what it is are actually capsules that you swallow before eating and you drink it with water, and once it settles in the stomach, they expand and take up space in the stomach and help again with the portion control during that meal. This is also where taking fiber or metamucile can be helpful prior to meals because, again, that's filling up the stomach, so if you're full faster and eating less during
Protein Leverage And Cravings
Dr. Lindsay Oglethat time. Number two is something interesting called the protein leverage hypothesis. What this hypothesis speculates is that protein is one of the major drivers of our hunger. In other words, our body is going to continue to be hungry until it has the amount of protein that it needs to maintain its function, to build muscle, and that includes muscles like the heart and the stomach and other organs that we need to function as humans and build our building blocks of hormones and other signals throughout the body. I'm curious if you've ever noticed this. If you have been eating a primarily carbohydrate-rich diet, um, especially if that's not common for you, maybe you've been traveling and only had access to snacks, um, and those snacks were carbohydrate heavy. Did you feel like you were hungry more often? I know I definitely have, and of course, this is just my experience, but I tend to feel less hungry when I have regular amounts of protein, and so that is part of why I recommend having adequate protein with each meal, and that is a goal of at least 20 to 30 grams with a meal.
Nutrient Density Drives Satiety
Dr. Lindsay OgleNumber three is very similar in that our body is going to continue to be hungry until it has the adequate nutrients that it needs. This is where a whole food plant-based diet can be so beneficial because you are feeding your body all of the nutrients, the vitamins, the minerals, the fiber and protein that it needs to function well. If you are depriving your body of a certain nutrient, then it is going to turn up that hunger in hopes that you are going to eat something that has that nutrient in it. And so focusing on those whole foods that have nutrients, other words, of nutrient dense food, can be extremely helpful for hunger management and ultimately weight management and health.
Small Changes And How To Support
Dr. Lindsay OgleAgain, this was just a brief overview. I hope to go into detail about these specifics in later videos, but I wanted to get this out there and for all of us to start reflecting on this information, making little changes over time that will lead to long-lasting health improvements. Thank you for listening and loving how you can improve your metabolic health in this modern world. If you found this information helpful, please share with a friend, family member, or colleague. We need to do all we can to combat the dangerous misinformation that is out there. Please subscribe and write a review. This will help others find the podcast so they may also improve their metabolic health. I look forward to our conversation next week.